Comparing Nutrients in 5 ounces Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals, oats, instant, fortified, with cinnamon and spice, dry	10%	11%	79%

Macro Nutrients

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Energy	29% 836kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	7.07% 6.86g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	83% 108g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	49.5% 36g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	0.45% 0.33g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.043g	% 0.43g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 34.7g	g per day for Men 19-50 years
Fiber	37% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	88.4% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	81.7% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	80.7% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	67.7% 271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals, oats, instant, fortified, with cinnamon and spice, dry	Recommended Dietary Allowance
Calcium	33.5% 335mg	33% 332mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	47.6% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	58% 4.65mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	159% 3.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	41% 615mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	29.5% 3.25mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.27% 9.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals, oats, instant, fortified, with cinnamon and spice, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Blanched Almonds have 47.5 times more Vitamin E than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain more Vitamin A, 3.9 times more Vitamin B1, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 7.7 times more Vitamin B6 and 3.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A
• Both Blanched Almonds as well as Cereals, oats, instant, fortified, with cinnamon and spice, dry have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Cereals, oats, instant, fortified, with cinnamon and spice, dry:

• 5 ounces of Blanched Almonds have 3.4 times more Copper, 2.9 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 2.6 times more Iron, 1.4 times more Manganese, 2 times more Selenium and 22.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Cereals, oats, instant, fortified, with cinnamon and spice, dry contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 1.6 times more Energy, 10.9 times more Fat, 5.1 times more Saturated Fat, 7.6 times more Omega 6, 1.2 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, dry.
• While 5 oz of Cereals, oats, instant, fortified, with cinnamon and spice, dry contain 14 times more Omega 3, 4.1 times more Carbohydrate and 5.5 times more Sugars than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3